MON
BREAKFAST
Masala omelette + whole-wheat toast
LUNCH
Chicken rice bowl + salad
SNACK
Fruit + roasted chana
DINNER
Dal + roti + paneer salad
01 / SET YOUR PLAN
CHOOSE YOUR FUEL.
Pick your goal and food style. We’ll turn them into a practical seven-day menu with familiar, balanced dishes.
DAILY ENERGY GUIDE2,000–2,300kcal / day
PROTEIN TARGET100–130gspread across meals
A flexible plan for steady energy, recovery, and everyday performance.
TUE
BREAKFAST
Oats, milk, banana + nuts
LUNCH
Rajma rice + cucumber raita
SNACK
Yogurt + banana
DINNER
Chicken curry + roti + veg
WED
BREAKFAST
Greek yogurt + fruit + seeds
LUNCH
Grilled chicken wrap + vegetables
SNACK
Apple + peanut butter
DINNER
Paneer tikka bowl
THU
BREAKFAST
Egg bhurji + roti
LUNCH
Dal, roti + mixed sabzi
SNACK
Buttermilk + peanuts
DINNER
Egg curry + rice + greens
FRI
BREAKFAST
Overnight oats + berries
LUNCH
Fish curry + rice + greens
SNACK
Protein lassi
DINNER
Grilled fish + potatoes + veg
SAT
BREAKFAST
Vegetable poha + boiled eggs
LUNCH
Chicken khichdi + salad
SNACK
Fruit + mixed nuts
DINNER
Chicken stir-fry + rice
SUN
BREAKFAST
Besan chilla + yogurt
LUNCH
Chole, rice + yogurt
SNACK
Milk + dates
DINNER
Dal khichdi + raita
01MIXED PLANBREAKFAST
02MIXED PLANLUNCH
03MIXED PLANSNACK
04MIXED PLANDINNER
This planner offers general food ideas, not a medical prescription. Energy needs differ. If you have a medical condition, allergies, are pregnant, or need a therapeutic diet, speak with a registered dietitian or qualified clinician.